Small Quiche Bites with Spinach

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Small Quiche Bites with Spinach
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 55 min.
Ready in
Calories:
136
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie136 cal.(6 %)
Protein11 g(11 %)
Fat9 g(8 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage0.6 g(2 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.2 μg(6 %)
Vitamin E1.5 mg(13 %)
Vitamin K31.5 μg(53 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.1 mg(7 %)
Folate51 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C24 mg(25 %)
Potassium192 mg(5 %)
Calcium118 mg(12 %)
Magnesium17 mg(6 %)
Iron1.1 mg(7 %)
Iodine11 μg(6 %)
Zinc1.1 mg(14 %)
Saturated fatty acids3.8 g
Uric acid10 mg
Cholesterol161 mg
Complete sugar2 g

Ingredients

for
6
Ingredients
1 Tbsp olive oil
½ red Bell pepper (washed; seeded and diced)
1 onion (peeled and diced)
½ tsp salt
freshly ground Black pepper
2 cups baby Spinach (roughly chopped)
¼ tsp freshly grated Nutmeg
4 large eggs
4 egg whites
¼ cup skim milk
0.333 cup grated Fontina cheese
How healthy are the main ingredients?
Spinacholive oilonionsaltNutmegegg

Preparation steps

1.
Preheat oven to 375º F. Line a 12-cup muffin tin with foil liners.
2.
Heat oil in a non-stick skillet over medium heat. Saute diced peppers and onions until softened; season with salt and pepper. Stir in the baby spinach and nutmeg, reduce heat and cook until the spinach is just wilted, about 1 to 2 minutes. Remove from heat and set aside to cool slightly.
3.
In a medium bowl, whisk the eggs, egg whites, and milk until well blended. Stir in the cheese. Divide the egg mixture evenly between the muffin tin, filling each liner about halfway. Top with the spinach mixture.
4.
Bake for 20 to 25 minutes, or until the quiches have risen and are golden brown. Cool in the pan for about 5 minutes and transfer to a wire rack to continue cooling. Serve warm or at room temperature.

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